The US Navy Pre-Flight School developed a scientific method to fall asleep day or night, in any conditions, in under two minutes. 

美國海軍飛行預(yù)科學(xué)校開發(fā)了一種科學(xué)方法，可以讓飛行員在兩分鐘內(nèi)，在任何時間、地點(diǎn)和情況下入睡。

After six weeks of practice, 96 percent of pilots could fall asleep in two minutes or less. Even after drinking coffee, with machine gunfire being played in the background.

事實(shí)證明，經(jīng)過六周的訓(xùn)練，96%的飛行員可以在喝完咖啡或周圍槍炮聲不斷的環(huán)境下，在兩分鐘或更短的時間內(nèi)入睡。

Which means if you follow these steps, falling asleep will be a piece of cake.

也就是說，如果你也按照這些步驟訓(xùn)練自己，入睡就會變得容易很多。

Check out the available terrain. It might seem uninspiring, but that's no problem. In fact, if you can stretch out at all, you're already way ahead.

找一個可以睡覺的地方。它可能看起來不太舒服，但這不是問題。事實(shí)上，如果你在這兒能伸展全身，就已經(jīng)成功了一大半。

In the training, the pilots were taught to fall asleep while sitting upright in a chair, which is a tough position to sleep in when you're feeling restless. It's why the airlines invented business class. But it was all the pilots needed. Sitting back in the chairs, they put their feet flat, and let their hands go limp against their laps.

在訓(xùn)練中，飛行員要學(xué)會坐著入眠。要知道，當(dāng)一個人局促不安時，這個姿勢很難入睡，這也正是航空公司發(fā)明商務(wù)艙的原因。但飛行員所需要的無非是一張椅子。他們坐在上邊，雙腳平放，雙手輕柔地搭在膝蓋上，保持坐直的姿勢入睡。

So remember a sleeping mat or room to lay down is a bonus. Work with the real estate you've got, knowing a humble seat will do.

所以請記住，能在床墊甚至房間里躺平睡覺都是一種額外的福利。但如果僅有一張椅子，那也不是問題，要利用一切可以利用的東西去醞釀入睡。

Now that you've got your position, it's all about the face. Think of it as the epicenter of your emotions. Close your eyes and breathe slowly and deeply. 

既然你找到了一個可以睡覺的地方，那接下來的步驟就全靠你的臉了。把它想象成你情緒的中心。閉上眼睛，慢慢深呼吸。

Then relax all 43 of your face muscles? — ?no squinting or frowning. Your forehead should be smooth. Let everything go loose. Breathe out as you feel your cheeks, mouth, tongue, and jaw relax.

然后放松臉部的43塊肌肉——記住，不要瞇眼或皺眉，要舒展額頭。放松整個面部。當(dāng)你覺得臉頰、嘴、舌頭和下巴已經(jīng)完全放松了，就慢慢地呼氣。

Your eyes are shut, but you want to make sure they are totally limp. Do this by letting them fall deep into your socket. There are six muscles that control your socket; feel them relax and go lifeless.

你雖然閉著眼，但要放松眼球。六塊肌肉負(fù)責(zé)控制你的眼窩，所以要讓它們完全松弛下來。

When you relax your face and let your eye sockets go limp, you signal to the rest of your body it's time to unwind.

當(dāng)你放松你的面部和眼眶肌肉時，大腦就會向身體的其它部位發(fā)出信號——該睡覺了。

Now it's all about the shoulders. Let them drop as low as they can, as if they were floating down your body. You should feel the back of your neck go lifeless. Let all the muscles there go even looser.

接下來的步驟從肩膀開始。盡可能地垂下肩膀，就像它們要從你的軀干上飄走一樣。你應(yīng)該感到自己的脖子后面失去了知覺。讓所有的肩部肌肉變得更松弛。

Breathe in deeply. Then exhale slowly, blowing out all of the tension.

深吸一口氣，然后慢慢呼氣，舒緩所有的緊張感。

Next are your arms. Start with your dominant side. If you're right-handed, focus on your right bicep. Feel it relax and drop down your body. If it's not relaxing, tense it first, then let it go loose.

下一步是你的雙臂。從你的優(yōu)勢手開始。如果你是右撇子，注意放松你的右二頭肌，要感覺它們仿佛離開了你的身體。如果它不能放松，可以先繃緊肌肉然后驟然松弛。

Then move to your right forearm. Focus on sending it limp. Finally, comes your hand and fingers. Let them fall like a dead weight against your leg. When you've finished with your dominant side, work through the process with your other arm.

然后把關(guān)注點(diǎn)移動到你的右前臂并放松。最后讓手和手指輕輕地放置在你的大腿上。當(dāng)優(yōu)勢手完成了這個過程，另一只手臂也完全照做。

Your upper body should be nice and limp, like it's sinking into you. You're more than halfway there.

你的上半身應(yīng)該是柔軟而有下沉感。好，現(xiàn)在你已經(jīng)完成了一大半的任務(wù)。

Next stop is your legs. Tell your right thigh muscle to sink, like a dead weight. Then tell the same thing to your right calf muscles. Then do the same thing for your ankle and foot. Feel the muscles go limp, as your leg sinks into the ground.

下一目標(biāo)是你的腿。讓右大腿和右小腿像脫離身體一樣放松，然后是腳踝和腳。雙腿完全放松時會有脫力感。

Repeat the process with the left leg, talking to your thigh, then your calf, then your ankle and foot.

左腿也重復(fù)這個過程：從大腿到小腿，然后是腳踝和腳。

Now you have unwound, relaxing every muscle in your body from your face to your feet. There's just one more thing you need to do to turn your relaxed state into deep sleep.

好極了，現(xiàn)在你已經(jīng)徹底放松了從頭到腳的每一塊肌肉。剩下的最后一件事情是把完全放松狀態(tài)變?yōu)樯疃人摺?/p>

The last step is to clear your mind for 10 seconds. That's it. No thinking about what went wrong that day, or what time you need to get up, or when you'll get to call your partner. Doing these things all involve movement. Which means just thinking about them is enough to make your muscles involuntarily contract.

最后一步是清空大腦十秒鐘。就是這樣——不要去想這一天出了什么問題，什么時候該起床，什么時候該給你的伴侶打電話。做這些事都需要動腦子，這就意味著僅僅想想它們就足以讓你的肌肉不由自主地收縮。

Instead, you need to keep your mind still. You can do this by holding a static image in your head. Imagine you are lying on a comfy couch, in a pitch black room. Hold this image in your mind for 10 seconds.

相反，你需要想象靜止圖像來放棄思考。想象你在一個完全漆黑的房間里，躺在舒適柔軟的沙發(fā)上。在你的腦海里保持這個畫面十秒鐘。

If that doesn't work, say the words 'don't think … don't think … don't think' over and over for at least 10 seconds. This will clear out any thoughts and stop your brain from wandering.

如果不行，那就反復(fù)地對自己說“別思考……別思考……別思考……”，持續(xù)至少十秒鐘。這會清除所有的想法，阻止大腦神游。

When you're physically relaxed and your mind is still for at least 10 seconds, you'll be asleep.

當(dāng)身體完全放松，大腦停止思考至少十秒后，你就會睡著。

Imagine being able to fall asleep almost instantly. No matter how many things are going on around you, or how on edge you feel. Being able to block out all that background noise. 

想象一下你幾乎可以在瞬間入睡，不管周圍正在發(fā)生什么，有多么吵鬧，也不管你有多緊張。你可以屏蔽所有噪音。

Knowing how to slow down your body, switch off your mind, and give yourself permission to reset. 

你知道如何放松身體、清空大腦，允許自己重啟。

Everything will be easier. Your mind will be clearer. Your decisions will be better. You'll have more energy, and you'll be able to push your body further, day after day.

當(dāng)你掌握了這種方法，一切都會變得更容易。你的頭腦會更清晰，能做出更高的決定。你會有更多的能量，能夠日復(fù)一日地不斷前進(jìn)。

While others are wriggling around, fixating on uneven terrain or the loud snorer, you'll have a combat-tested system for sleep, one that will keep you sharp, constant, and on top of your game.

當(dāng)其他的人在輾轉(zhuǎn)反側(cè)，因?yàn)樽藙莶皇娣?、周圍人鼾聲大作或滿腦子天馬行空的想法而難以入眠的時候，你將會有一種經(jīng)過戰(zhàn)斗測試的睡眠能力。記住，這是一種能始終讓你保持敏銳、穩(wěn)定、可靠和優(yōu)秀的能力。

Sources: Medium; 今日頭條

Editor: Zhang Yu